There are multiple ways to improve middle back pain. The first thing you need to do however is figure out what’s causing the pain. Figuring out the cause is harder than figuring out the solution. This article will offer 3 Easy Ways to Improve Mid-Back Pain when we know the solution is improving motor control. These recommendations will help when you need stability and motor control solutions. They will not help if your trouble is rib pain or a stiff middle back. For those issues, we’ll need to write separate posts.
Easiest Way
When your doctor or therapist sees that your trouble is coming from an inability to pull your shoulder backwards and spin your middle back we first start by making that movement simple.
Your first going to start on the floor and create motion with your opposite hip and shoulder by raising each one individually and together.
The best way to see how this is done is watching this. CLICK HERE to see an excellent starting exercise called Alternating Supermans.
Alternating Supermans Step 2
Include Your Spine
You will get better motion and power from your shoulders and middle back when you include your spine. The next step after Alternating Supermans is to twist your spine in combination of moving your shoulder to roll from your stomach to your back. While this exercise may seem silly, it is an extremely powerful movement to master. We’ve had competitive weightlifters break sweats and chronic back and neck pain patients solve their trouble after mastering this.
CLICK HERE to watch Prone to Supine Upper Extremity Rolling
Rolling Starting Position
Rolling Using Your Arm and Spine Together
Get Specific
Once you’re able to able master these easy exercises, you need to get more specific and intentional improving this pattern. Our favorite way to do this is through isolating the middle back while turning the back. You will use your shoulder blade to lead this motion.
CLICK HERE to watch Lumbar Lock with Rotation and Shoulder Internal Rotation. This exercise help master this pattern well.
Stay tuned for progressions that help after this.
About COOR Wellness
COOR Wellness is located in beautiful Grand Junction Colorado. They are Western Colorado’s premier wellness center, helping people feel and move better.
- Chiropractic care
- Massage therapy
- Health Coaching
- Nutrition Coaching
- Weight Loss
- Low Level Laser Therapy
If you’re interested in scheduling please call 970-712-6059 or book an appointment online